Coach Chris
Aerobic Stroke/IM
Warm up
600 choice
(600/600)
Drill
- 3x300
#1 swim, every 3rd length kick
#2 swim, every 3rd length nonfree
#3 IM, 25 kick/25 drill/25 swim for each stroke
(900/1500)
Main Set
- Part 1
5x100, choice of strokes or IM
#1 all free on cruise+10 sec
#2 25 nonfree/75 free on cruise+15 sec
#3 50 nonfree/50 free on cruise+20 sec
#4 75 nonfree/25 free on cruise+25 sec
#5 all nonfree on cruise+30 sec
In part 2 of the main set, we will build up and then tear down a 200 IM by 50s
1x50 fly
1x100 (50 fly/50 back)
1x150 (50 fly/50 back/50 breast)
1x200 IM
1x200 IM
1x150 (50 back/50 breast/50 free)
1x100 (50 breast/50 free)
1x50 free
The pace on all of the above segments is moderate. Take about 15 seconds rest between each, or wait for the 3rd swimmer in the lane to finish before starting the next portion
Part 3 (kind of like Part 1 in reverse, but with a little something extra thrown in)
1x100 nonfree swim, moderate on cruise+30 sec
1x50 kick fly, fast on cruise+20 sec
1x100 (75 nonfree/25 free), moderate on cruise+25 sec
1x50 back kick, fast on cruise+20 sec
1x100 (50 nonfree/50 free), moderate on cruise+20 sec
1x50 breast kick, fast on cruise+20 sec
1x100 (25 nonfree/75 free), moderate on cruise+15 sec
1x50 free kick, fast on cruise+20 sec
1x100 free, moderate on cruise+10 sec
(2200/3700)
Dessert
- 1x300 pull or swim, every 3rd length nonfree
(300/4000)